라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Row
A single-arm horizontal pull that builds lat and mid-back thickness through a long, supported range of motion.
등덤벨Horizontal pull
주동근
광배근
협응근
능형근중부 승모근후면 삼각근이두전완
장비
덤벨
패턴
Horizontal pull
준비 자세
- 01Place one knee and the same-side hand on the bench for support.
- 02Set the planted foot back so the torso is roughly parallel to the floor.
- 03Hold the dumbbell with the free arm hanging straight down.
- 04Brace the trunk and keep a flat, neutral back.
수행
- 01Pull the dumbbell toward the hip and lower ribs.
- 02Drive the elbow back and up without shrugging.
- 03Squeeze the shoulder blade in at the top.
- 04Lower under control until the arm is fully extended.
체크포인트
- -The torso stays level with no rotation.
- -The elbow tracks back along the body, not out wide.
- -Each rep reaches a full stretch at the bottom.
- -The back finishes the pull, not a twist of the trunk.
흔한 실수
- -Rotating the torso to heave the weight up.
- -Pulling the elbow out wide toward the shoulder.
- -Cutting the range short and never fully extending.
- -Shrugging the trap instead of driving the elbow back.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps per arm.
- -A brief pause at the top improves mid-back engagement.
- -Pairs well with a vertical pull such as the lat pulldown for balanced back work.